Staycaytion Workout + Coping With Your Changing Pregnancy Body

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if only we all felt this way about cardio, hahaha! 20160806_171724Chiso had WAY too much fun and was in his own little world on that thing.  it's all good cause i was actually able to focus get a fantastic, #staycaytion workout in while the other 2 bears (Sonny & Dego) snoozed, so win-win. about that workout, here it is, Preggos:

 

[video width="1280" height="720" mp4="http://fitfoodiele.com/wp-content/uploads/2016/08/sorella-workout.mp4"][/video]

i did 12-15 reps for each exercise, 3 times through. my clients know i looooove me some circuit style training! 

  • weighted plié squats (used: 50 lb kettle bell) 

  • bicep curls w/ twist @ top

  • deadlifts (narrow & wide stance)

  • lunges with high row (ea. leg)

  • walking lunges 

  • walking side squats

  • stationary lunges (hate these!!!! i did them cause i never do them #TheBurnIsReal but then i wonder why this baby is eating up what little booty i even had, lol)

  • narrow to wide jump squats (intense plyometric move; modify if needed)

Chiso has been playing Just Dance 2015, 2016, & 2017 all summer long and i am now a lover of Teacher by Nick Jonas (background music). 


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along with your pregnancy body, your mind must change and grow too. pre-pregnancy, we track changes weekly and applaud our progress toward a specific goal weight or body fat percentage. however, while preggo, even after the greatest of workouts, we check the mirror and are still going/growing in "reverse"! that can be difficult to watch and experience, especially the 1st go round. ultimately we are only pregnant for a split second... it's only temporary.  i have those, "omg. i will NE-VER get back to where i used to be." moments and days...of course! but DO NOT believe those ran(dumb), hormonal, negative thoughts cause they just aren't true. YOU are entirely up to change YOU-- when the time is right. Lord willing you have plenty of time to get 'in shape' and even compete in shows etc., if that's your thing. sure, i think about competing again all the time...the competitor friends on my timeline keep my desire alive and burning, daily. buuut, that's just not where my focus is right now. if you don't bring your mind along with you on this journey it will be a 10 month uphill battle. believe that, mamas. accept, honor, and be amazed by just what the heck your body is doing right now!!!  ENJOY these moments and put your very best foot forward at being as healthy as you can for you and baby. dont shy away from taking pictures either like i did for my 1st pregnancy  (in 2011, no IG yet anyway😆) but embrace this process wholeheartedly and trust that there is always something positive to be taken away from and learned from it. my fertility issues keep me focused and grounded; complaining and worrying about every little temporary, physical change is a waste of energy and time (and a slap in God's face IMO.) crossing that finish line (no matter how you get there) to meet and hold a beautiful baby in your arms is worth every second of this temporary journey❤.  just a needed reminder!

K E E P   U P   W I T H   U S !

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when you're pooped and can't poop #PreggoProbs

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i sat here and laughed at my post title for waaaay too long. but uhhh, fit friends, there is absolutely nothing funny about constipation, preggo or not.  it can be incredibly painful, draining, and helloooo hemorrhoids :( .  if you're pregnant and experiencing sickness on top of that, double whammy, right!?  what's going on? your pregnancy hormones (progesterone) weaken your bowel muscles making them sluggish and slow to do their job, and your expanding uterus is taking up the room your bowel would normally use to do its thing. it's a lot going on in there! what makes this process easier on you?  start with adding more fiber-rich foods to your diet, something you can totally control.  you don't want to go from 0 - 100 though as that could bring on bloating and gas;  you've got to pace yourself with fiber.  you can do it!  you need 25-35 grams of fiber daily, so quick, read these examples and tips of what you can eat to get you there.

  • 1 cup of raspberries = 8 g fiber

  • 1 cup split peas = 16g fiber

  • 1/2 cup lentils = 8g fiber

  • 1/2 cup black beans = 8g fiber 

  • 1 cup cooked sweet potato = 6g fiber

  • 1/2 cup rolled oats = 5g fiber

  • 1 medium artichoke = 10g fiber

  • 10oz of spinach = 8g fiber

  • 1 medium pear = 6g fiber

  • 1 cup sweet corn = 4g fiber

  • 1/2 cup shredded wheat cereal = 6 grams fiber

  • 3/4 cup bran flakes = 5g fiber

  • 1/2 cup of edamame = 9g fiber & 11g protein!

  • half an avocado = 5g fiber

  • 1 cup cooked broccoli = 5g fiber

  • 5 prunes = 3g fiber 

  • 1 medium apple = 4g fiber

DSC_0101-01 here's a fiber rich snack i've been enjoying lately!  i don't even want to chance belly bloat by eating dairy, so unsweetened cultured coconut milk has been my go-to instead of plain, greek yogurt. i top it with fresh, sweet summer berries and *bran flakes.  it's a plus that the berries are on sale around this time of year, and the vitamins, minerals, and antioxidants present are wonderful for baby and i.DSC_0104-01there is always a hungry visitor lurking around my food shoots...always!DSC_0107-01no kisses, no fruit!! :)

4 more ways to keep things moving along:20160614_160133hydration. keep chugging water and don't let up.  it's no secret that i've never been great in this area but this pregnancy has given me no choice but to keep water bottles everywhere!  i wake up in the middle of the night sometimes craaaaazy thirsty. i fill up my tumbler above before heading to workout and i've started adding fruit to my sparkling water again; it helps.  upping my water keeps me running to the bathroom twice as much, but it's worth the sacrifice.  whatever i can do to escape constipation, i will.  down 8 full glasses per day, and more if needed if you're active and moving.  also, a little 100% prune juice in your sparkling water works as a great, mild laxative, as well as real prunes. IMG_20160614_074232keep moving.  regular exercise encourages regular bowel movements.  even a 10 minute walk counts; just do something, mamas.  prenatal yoga, step aerobics, water aerobics, zumba, spinning...just go!  if you're not moving around, chances are your system ain't either!  i'm currently 15 weeks and counting and feeling GREAT again, thank God.DSC_0871-01keep it clean.  your diet of course!  now, my 1st tri definitely wasn't the cleanest. most days started with a breakfast of eggs and toast, but everything after that? crackers, sparkling water, and a 5pm bed time.  i was just trying to get through the day without making my evening sickness worse or come faster and literally nothing sounded or looked appealing.  except Mexican food, haha.  do your best and realize the cleaner (low-no process foods) you eat though, the smoother your system will run. it's that simple. your 'plumbing' is already being reworked to house your baby; don't make it have to work so much harder.DSC_1155-01pace yourself.  not only should you eat slower, you should also eat more frequently.  at one point in my first trimester if i ate too little, i made myself sicker.  if i ate too much, i was completely miserable. you gotta get it just right but one thing you do not want to do is overeat.  as i stated above, the pregnancy hormones slow our digestive systems way down so it takes even longer for our food to travel on through.  i repeat, do not overeat!  overloading your system is not cool at a time like this! plus, if you're ingesting a ton of highly processed food at that? trust me on this one.  don't do it.  5 to 6 meals a day with plenty of water in between is your best bet, not 2 or 3 large ones.  remember, this too shall pass. :)  


 thank you for weighing in on some of your favorite Trader Joe's finds via Instagram recently! i find a new, cool, must have item every single time i go.  this mini haul we got:20160613_220012Tandoori Naan - i pay upwards of 3 dollars for 2 pieces of naan elsewhere but found 4 in a pack for 1.99 at TJ's! super STOKED about that!  my boys love them with cheese and turkey pepperoni on top. cooks right up in 8 minutes under the broiler (these come frozen so thaw them first).

Cookie Butter Ice Cream - this was aaaaaall Chiso (5) yall, lol!  instead of stopping by Chick-Fil-a like i planned for a single serving, a pint seemed like a better idea.  i told him to pick out a flavor and this is what he chose. that's my boy, hahahaha

Sunflower Seed Butter - ever tried it?  if your kids have nut allergies, then this, my friends, is their 'peanut' butter right here!  it's simply roasted sunflower seeds blended up until super smooth and creamy.  we are allergy free over here; we just love this stuff though. 

*Bran Flakes - i go to TJ's JUST for this cereal!  inside is exactly what you expect-- bran flakes. nothing more, nothing less. no bells or whistles needed. it has a pinch of sweetness and the crunchiness of the flakes paired with some cold, unsweetened vanilla almond milk? a 1st trimester woman's dream breakfast, lol. i used to eat it dry after first waking up to keep sickness at bay for a while and it helped a ton. 5g of fiber per 3/4 cup serving, remember!

Mac and Cheese - guys, i picked up the wrong box of mac and cheese!!! i meant to get their Reduced Guilt Mac and Cheese instead, whoops. next time, next time. anyway, Dego and i still killed this entire box in one sitting.  

Unsweetened Vanilla Almond Milk - a dairy-free staple in our home.  i enjoy this variety and Silk the most. 

Roasted Plantain Chips - what can i say... Grazers R US :P 

Q: keep it going! what other TJ's items are so awesome you have to tell somebody else about them?? i overheard a woman basically command and shout at her friend to, 'get the orange chicken!!!' while in the frozen foods aisle, ha.  it must be that good; have you tried it?

K E E P   U P   W I T H   U S !

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1st Trimester Blues

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surprise :)

(if you hadn't seen my IG post yet!)

Processed with VSCOnow that the 3rd cat is out of the bag, i am really looking forward to being a loooooot more transparent about just what has gone on since march with y'all.  simply put, i’ve been living a lie via social media.  people see only what you choose to show them (filtered shots with perfect angles, perfect lighting, perfect smiles, perfect poses, perfect captions, etc., etc., etc.)...and usually the posts are filled with anything but the hard, difficult seasons you're going through.

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that said, this 1st trimester is a lot like my last two pregnancies in many ways.  the major differences?  i didn't have much time to prepare this round, and i have two kids now! these symptoms started waaaay earlier this time... like week 3 early.  weeks 9-13 were all i endured in the past, and from then to delivery my preggo journey was really fun and very enjoyable.  those are the parts of pregnancy i miss and reflect back on often.  however, it's going on 11+ weeks since the fit and the foodie was sucked straight outta le.  i have been knocked completely on my butt. again. i know i'm not getting any younger (although this is still the best shape i've ever been in) and pregnancy is obviously a time to just slow down as my body adapts and prepares to grow a human for crying out loud... i get it.  but the way my lifestyle is set up.... whew.  with teaching classes and training (which is what i do), it's very difficult to deal with and accept not being physically able to perform at my best.

20160511_221726so, since march, my life motivation has tanked - my mood, my thoughts, my passion to do what i love...i have absolutely no desire to workout, eat healthy, cook homemade meals, create recipes, post on social media, talk on the phone, or be social in real life, absolutely nothing. most of the things i have been making i don't even eat!  k, except those shrimp enchiladas from earlier this week (cause they were filled with a dairy cheese sauce ;) ). #killedthat anyway, i just want to sleep and be left alone until week 13. well, assuming prayerfully this all starts to taper off by then.......... but i can't do that.  

life doesn't work like that, nor will the earth stop spinning just cause i need it to.  on top of classes and clients i have a family to take excellent care of, a household to hold down, new cook books and recipes to create, workout programs to develop and implement, and a blog to run.  finding the drive to do all of my normal, daily activities has taken everything in me. i teach my fitness classes on His strength alone. i put that mic on, say yet another prayer, and before i know it i’m ending class and taking it off.  it’s all a blur; like an outer body experience or something.  I wake up every single morning exhausted no matter how much sleep i got the night before, then i lay there and immediately wonder, "what kind of day will today be?", cause i still can't ever call it.  will i get anything on my to-do list done today? what time will my daily headache/nausea symptoms kick in? what food will turn on me today? heck, what will my husband eat today!? i have not been able to keep up with Sonny's meal prep (tilapia....#UmmNo) because not only do i have zero energy to be in the kitchen for an extended period of time, but the smell of vegetables or homemade food cooking makes my nausea flare up. in short, i feel like the biggest bum EVER IN LIFE right now.  #SubwayOnSpeedDial #BumLife #AllergicToProductivity #FitFoodieWho 

this is supposed to be a joyous time! oh how i wish i felt the same on the inside more often than not though. this is my current reality, and it's important that i’m truthful about my symptoms and how i'm really feeling. it is what it is. pregnancy affects women differently (how many times do we hear and read that) and this is just how my 1st trimesters have proven to go but, this is only a season.  seasons change and my good friends remind me often that, "this too shall pass," and they are exactly right.  there will be brighter days, and i'll look back at this post and have a good laugh (and/or cry) eventually.  

20160507_164134-01i have 1st tri updates coming out of my ears that i am finally able share!

thanks for stickin' with me and for all the baby Egwuatu #3 love!!!

K E E P   U P   W I T H   U S !

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fit foodie who?

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so i'm roughly 16 weeks and some change and finally climbing further and further away from my first trimester symptoms.  thank. God.  if you were to have asked me who Fit Foodie Le was from weeks 8ish to about 13 i would not have been able to answer.   at my 8 week appt., my doc asked me if i needed any nausea meds and i proudly said 'nope!'. i prolly had a 'who, me?' look on my face to go with it.  weeeeell week 9 came and socked me in the face like a bag of rocks.  nausea (evening sickness) headaches, annoying forehead acne (still here), confused appetite, mood swings, and some of the worst fatigue i've ever experienced took over my world.  i felt like one of those cartoon characters with a black rain cloud following them everywhere.

gloom

i didn't want to do ANYTHING.  y'all don't hear me. NOTHING AT ALL.  no blogging, no IG, no social media whatsoever. i just wanted to disconnect from everything, everyone and sleep.  after walking up the stairs in our home, i had enough energy left to crumble to the floor once i finally made it to the top.  carrying Chiso across the room made my heart rate skyrocket.  i had no desire to workout and used every single excuse i could not to hit the gym when i wasn't teaching my fitness classes. i mainly blamed the weather (smh) which has never been a factor for me.  had no desire to go anywhere, do anything, be social, talk about fitness, eat or cook healthy food, and definitely no desire to motivate and inspire anybody else when i couldn't even get my own behind going.  because baby #2 was still secret, i had to keep quiet on social media and act like nothing had changed.  truth be told, i was on strike from vegetables with Chiso during that time cause the sight or smell of them made my nausea flare up.  most days, especially after a gym class, i'd be super hungry, but everything i thought of to eat repulsed me. friends, over those few weeks i ate some things i hadn't eaten in years because i wanted them and just didn't care! this flood of new hormones made me completely unfocused.  was i craving them? i wouldn't even call it that.  i just didn't want any healthy food and had to eat something.

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but subway is a great pick, right? everything in moderation friends, even subway. i had my fave sammich (the turkey breast on wheat) for lunch and dinner for about 2 weeks straight. it's all i wanted. and conveniently located right next to Sonny's job :lol: .  then things took a slight turn...

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a tartar sauce-less fillet O' fish from Mc Donalds. who even eats these anymore!?!?  hadn't eaten one in decades but a tv commercial was all it took.  it was as delicious as i remember.

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Timmy Chans wings and rice. with gravy. I KNOW. :shock: :shock: :shock:

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fresh, hot, Shipley's donut holes. i figure the holes would help me nip my 'craving' in the bud rather than eating a whole donut or four. but if you eat them all at once then that theory doesn't actually work now does it :roll:

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more chocolate chip Eat Pastry vegan cookie dough. eaten raw,

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and baked.

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now THIS really was a craving! i can eat Papa Johns pizza any time of day, hot or cold, preggo or not. omg. pineapple, ham, and plenty of CHEESE.  5 slices later....... and i could have honestly kept going.

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normally i get oatmeal or a whole wheat english muffin/toast on the side when we go out for breakfast (which is super rare anyway) , but nope, i ordered and devoured a pancake bigger than my head at The Egg & I.

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aaaaand this guy... I IG'ed this weeks ago and i consider it the start of my indulgent, sporadic 1st tri eats. it's the Chocolate Chip Skillet Cookie,  a Chili's classic.  the last time we ate there though it was called the Chocolate Chip Paradise Pie!  its been a while.

so the wack part of it all is that immediately after i ate those things i felt worse. every time.  i'm not just talking food guilt here guys. i'm talking bad physically.  i don't know if those foods tasted so unbelievably incredible because i'm preggo or because i hadn't eaten them in soooooo long or what! they only satisfied me for the moment though and wreaked havoc on my 'plumbing' later, if you will.  things were just as bad in the exercise department.  i'd dread my drive to the gym and gripe, moan, and complain the entire way there.  once i got going and was actually  moving and sweating though, i felt like ME again and back to normal.  soon as i stopped? back to crappy town. so i figured i might as well force myself to eat healthy stuff again since my workouts were struggling and eating those terrible processed foods was a threat to me and the baby's overall health.  also, i was heavily contributing to early, unnecessary weight gain and reintroducing former unhealthy habits.    my classes have literally saved me.  if it weren't for them i would not have exercised at all.  some might say 'what's the big deal with not exercising for a few weeks???'.  i don't want my first trimester to set the tone for the rest of my pregnancy.  once i sit down for too long, even two days, (even when i'm not preggo)- it's like pulling teeth getting back into a routine again.  if you're struggling to get through your first tri or pregnancy period, just HOLD ON!!! indulge in a craving every now and then and just keep moving. what can i say..it will all be worth it ;)

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my OB assured me things would change with time and thankfully they have.  hellooooo, 2nd tri!  my goal is no longer weight or fat loss, none of that! i just want to keep moving as much as possible, have fun with my workouts, and keep my healthy eating habits going along with some Papa John's pizza here and there. that's it. no pressure. until i deliver and recover; health for me and baby is my priority. i'm excited to share my 2nd fit preggo journey with you again!

looking forward to some of these prenatal exercises now that my desire to move again is back:

  1. spinning - works wonders for circulation for mom and baby without all the joint pressure from weightlifting or say kickboxing classes.  plus, you determine the speed, intensity, everything.
  2. yoga- no hot yoga though! eases tension, boosts your mood, and can even make for an easier delivery.
  3. walking- i walked 98% of my 1st pregnancy and did a few 5 and 10ks along the way. ain't nothin' changed.
  4. zumba- it’s a great cardiovascular workout that  requires side stepping, jumping, and turning movements. keep an eye on that heart rate though.
  5. water aerobics - 'It may reduce pain during labor, according to a study published in Reproductive Health, finding that women who did water aerobics three times a week were less likely to ask for pain relief during labor, compared to those who didn't exercise.' hmmmm! i like those odds.
  6. booty barre - a ballet-inspired class that includes legwork with minimal jumping, making it a great option for preggo women.  they will be offered at Lifetime Fitness soon!

the real Fit Foodie Le has returned and is ready to rock round two RIGHT! here we gooooooooooooo

le